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What to eat and how to eat  ?!
Please … this is just an example of how one day could look like in a protein rich diet. Mix it up
but try to keep
the amount and the distribution (change it against a different one of the same category from
the "A"List)
Meal 1
6-10 egg whites (leave one yolk) boiled with pepper and flaxseed oil
1 c cooked oatmeal with ¼ raisins
Meal 2 (post-workout)
1 protein shake
Meal 3
6 oz chicken breast
with tsp olive oil
1c cooked brown rice
1c broccoli and cauliflower
Meal 4
½ can low sodium tuna
½  sweet potato
1c nonfat yogurt
Meal 5
8 oz orange roughy
1 large c broccoli and cauliflower
Meal 7
1 protein shake
Meal 8
6 egg whites

What to eat “A” list
Protein:
Protein powder ( preferably whey ), egg whites, chicken breast, sirloin steak, top round steak,
tuna fish, halibut, salmon, orange roughy, skim milk, nonfat yogurt, black beans
Healthy fats:
All natural peanut butter, sunflower seeds, walnuts, almonds, olive oil, fish oil, flaxseed oil,
peanuts
Carbohydrates:
Complex
Oatmeal, yam, sweet potato, brown rice, whole wheat pasta, wheat bread, grape nuts, black
beans
Fibrous
Asparagus, broccoli, cabbage, cauliflower, green beans, lettuce, tomato, corn
Simple
Dates, banana, grapefruit, apple juice, honey, raisins, grapes, strawberries
Supplements
Supplements are what the word says a supplementation to a normal diet, which make it
easier for us to
make sure that our body gets the nutrients it needs, especially if we work out. Here are the
supplements I
try to take :

Multivitamin formula

Vitamin C --- 2000mg daily  (because some research has shown that your body can only
absorb about
250mg of vitamin C at a time take it in smaller amounts more often over the day)

Vitamin E 400 i.u. taken with the morning meal

Creatine Monohydrate


Flaxseed oil is valuable in that it contains both the omega-3's and the omega-6's, the two
different
structures of fatty acid chains we need to ingest.
EFA's help to optimize insulin sensitivity, modulate the release and mobilization of lipids (fat),
transport
oxygen from red blood cells to the tissues, and keep saturated fat mobile in the bloodstream,
increasing the
likelihood it will be burned rather than stored.

Protein Powder
Last thoughts about Nutrition:
This is a very broad approach and since we are all individuals it is very important to note that
we need
individual solutions, for that you should consult a nutritionist. I also want to give you a list of
links where
you can read a little more about nutrition and supplements. On another note, please know
that
supplements are not FDA controlled (which means that you not always will get what you paid
for and that
there are no real long term studies on a lot of them)  so I would be very careful with what I
try.
www.nsca-lift.org
http://dietary-supplements.info.nih.gov/
www.nal.usda.gov/fnic
www.chid.nih.gov
www.medlineplus.gov
www.cspinet.org
www.usantidoping.org
www.eatright.org
www.ncescatalog.com
www.niddk.nih.gov/health/nutrit/win.htm